Wannan abinci ne mai sauqi qwarai Yana da sauƙi a yi kuma an tsara shi don waɗanda suke buƙatar rasa wasu ƙarin fam waɗanda ke damun su sosai. dangane da ci na dafaffen abinciIdan kun aiwatar da shi sosai, zai iya taimaka muku rasa kusan kilo 2 a cikin kwanaki 25, muddin yana tare da halaye masu kyau.
Don aiwatar da wannan tsarin abinci na abinci dole ne ku yi a samu lafiya da zaman lafiya, sha da ruwa mai yawa kamar yadda zai yiwu Kullum, ku ci duk dafaffen abinci, dandano infusions tare da zaki, yi aiki na jiki kuma kakar abinci kawai tare da Sal, ganye, vinegar y man zaitun.
Tafasa da tururi: yadda suke taimakawa tare da asarar nauyi
Zaba hanyoyin dafa abinci mara nauyi tafasa ko tururi yana ragewa caloric yawa kuma yana inganta sarrafa sashi. Steam, musamman. Ya fi adana bitamin da ma'adanai. cewa tsawaita tafasa da kuma kula da m rubutu ba tare da ƙara mai ba.
Bugu da ƙari, ta hanyar dafa abinci ba tare da gurasa ko soya ba, kuna guje wa karin adadin kuzari da mahadi maras so. Wannan dabarar tana da amfani idan kuna neman haske da cika jita-jita don abincin dare ko don ƙirƙirar madaidaitan menu na mako-mako.
Nasiha mai amfani don tafasa da tururi tare da dandano
- Dandano ruwanYi amfani da ruwa da bay ganye, Rosemary, lemun tsami kwasfa ko farin giya ( barasa yana ƙafe) ko broth mai ƙarancin gishiri.
- Kar a tara su: guda na yau da kullun da sarari tsakanin guda don ko da dafa abinci; wuri kayan lambu masu wuya kamar karas kusa da tururi kuma kifi sama, nannade a cikin takardar burodi.
- Gishiri, a ƙarsheGishiri bayan haka yana hana kayan lambu rasa ruwa da bushewa.
- Microwave, ƙura ko baƙin ƙarfe: sauri dabaru cewa riƙe abubuwan gina jiki; sake amfani da ruwan dafa abinci a cikin miya.
- A guji soyayyen abinci akai-akai: suna ba da gudummawar mai kuma suna iya samuwa mahadi maras soAjiye su don lokuta na musamman.
Hanyoyi masu amfani: da karas dafaffe yafi sakinta beta carotenes; da tumatir mai zafi inganta samuwa na lycopene; da broccoli tururi kiyaye bitamin C da glucosinolates; da bishiyar asparagus dafaffen saki acido ferúlico.
Boiled qwai: majiɓintan don gamsuwa, ba tare da yin amfani da matsananciyar abinci ba
El dafaffen kwai es mai arziki a furotin High quality-protein da micronutrients (A, D, E, B12, folate, baƙin ƙarfe, zinc). Yana bayarwa jinƙai Yana da 'yan karin adadin kuzari idan an dafa shi. Koyaya, guje wa jagororin wannan alkawarin Asara 5 kg a cikin kwanaki 3 ko 10 kg a cikin makonni biyu: su ne rashin gaskiya, na iya haifarwa billa sakamako da kasawa. Yi amfani da shi azaman bangare daban-daban daga menu, zai fi dacewa dafaffe, farauta ko gasassu.
Boiled carbohydrates: shinkafa, legumes da ma'auni
El shinkafa Shi ba mugu ba ne: cikakken aikin ya fito fili zaren da gamsuwa; iri baki da ja Suna samar da antioxidants; daji (a gaskiya ganye) yana da yawa a cikin fiber. Sarrafa da raba abinci (Kimanin rabin kofi dafa shi azaman gefen tasa) yana taimakawa tare da ma'aunin calorie. Hada shi da dafaffen kayan lambu o durƙusad da furotin. A legumes Boiled kayan lambu suna ƙara fiber da furotin na tushen shuka; misali, hada da launin ruwan kasa shinkafa Yana da kyau zaɓi.
Sauran lafiya dabaru da haske miya
Cika dafaffen abinci da tururi, farauta, konewa, gasa, gasa, papillote o gajeren soya da mai kadan. Tufafi da man sanyi. karin budurwar zaitun, yogurt tare da ganye, ko hummus da kirim mai tsami; guje wa miya mai zaki da mai mai yawa.
Tambayoyi akai-akai da kuma kyakkyawan fata
- Nawa ya sauka? Abin da ke da lafiya 0,5-1 kg / makodangane da mahallin.
- Dafaffen ƙwai kawai, ko kwai kawai? A'a; ana bukatar su 'ya'yan itatuwa, kayan lambu, dukan hatsi da legumes don rufe micronutrients da fiber.
- Tasirin sake dawowa? Yiwuwa idan ƙirar ta kasance m ko kuma gajere sosai; ba da fifiko halaye masu dorewa.
- Danye ko dafaffen abincin dare? Dafa shi yawanci karin narkewa kusa da barci; hadawa danyen da dafa shi bisa ga hakuri.
Misali na menu na yau da kullun:
Breakfast: 1 shayi na ganye, 'ya'yan itace guda 1, ½ yogurt maras mai mai yawa da yanki 1 na farin gurasa an baje shi tare da matsi mai haske.
Abincin rana: 150 g na kaza, 1 yanki na chard, squash da karas da salatin 'ya'yan itace kofi 1.
Abun ciye-ciye: 1 shayi na ganye, 'ya'yan itace 1, ½ yogurt maras mai mai yawa da yanki 1 na gurasar alkama gabaɗaya tare da matsi mai haske.
Abincin dare: Kayan lambu na zabi. Kuna iya ci gwargwadon yadda kuke so.
Kafin kwanciya barci: 1 jiko.
Bambance-bambancen dafaffen juyi: Farin kifi o legumes dafa shi azaman furotin; launin ruwan kasa shinkafa o quinoa a cikin sassan sarrafawa; 'ya'yan itatuwa low a cikin sukari kamar jajayen 'ya'yan itatuwa ko citrus.
Tsaro, contraindications da halaye
Guji ƙayyadaddun ƙa'idodi idan akwai hypercholesterolemia na iyali, cutar koda, allergies o ciki/shayarwa. kiyaye hydration, barci isasshe da aikin jiki 3-5 kwanaki / makoA hankali maido da aiki dukan hatsi da legumes kuma amfani da ganye da kayan yaji don dandano ba tare da kalori baWannan hanyar tana haɓaka sakamako ba tare da sadaukar da lafiya ko jin daɗi ba.
